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Published on Feb 18, 2013
In this episode of The Lighter Option Phil Mundy shows you how to make a quick and tasty minestrone soups which is absolutely packed full of vegetables. This dish is great as a light supper served with some crusty bread and butter.
low calorie spray 1 large onion, chopped 2 celery sticks, diced 2 carrots, diced 1 leek, chopped 1 tsp fennel seeds, crushed 2 cloves garlic, crushed pinch of chilli flakes 2 tbsp tomato puree 1 tsp sugar 400 g chopped tinned tomatoes 75 g small pasta shapes 1 1/2 ltr reduced-salt vegetable stock 200 g frozen peas small bunch of parsley, finely chopped
Step 1: Fry Your Ingredients
Set a saucepan over a medium to high heat and spray with low calorie spray. Add the finely chopped onion, celery, carrots and leek to the pan. Leave to cook for 5 minutes to allow the vegetables to start to soften. Next add the crushed fennel seeds, the tomato puree and a pinch of chilli flakes, this will give the soup some extra flavour. Lastly add the garlic and give all the ingredients a good mix in the pan. Leave to cook for a couple of minutes.
Step 2: Add The Liquid And Pasta
Pour in the chopped tomatoes, sugar and your choice of small pasta. Give all the ingredients a thorough stir to release all of the caramelised flavours on the bottom of the pan. Next pour in the reduce-salt stock and season with pepper. Bring the soup up to a boil and reduce to a simmer for about 20 minutes, until the pasta has cooked and all the vegetables are tender.
Step 3: Add The Final Ingredients
Add the frozen peas to the pan and a small bunch of finely chopped parsley. Stir through and leave the peas to cook for 5 minutes. Serve the soup immediately, or leave to cool and pour into a sealed container and store in the fridge. The soup will keep for 3-4 days.